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Events & Projects

Dine Below The Line

Youth make $2 a head meals with heaps left over

Dining Not Mining Forum

Dining Not Mining

FOOD FIGHT – the Battle for food Security

Fruit & Veg Month Celebration

Happy 5th Birthday Harvest Hub

Manly Vale Community Garden OPEN DAY

Market at Macquarie University- Social Enterprise

Metella Road Public School Harvest Hub went off with a Bang

National Nutrition Week at Harvest Hub

Right To Food Coalition

Salvos Ivanhoe

Think, Eat, Save    Fruit & Veg Month

Farmers

Do we value our food and those who grow it?

Me Farms – a Local farm

Peats Ridge Money-for-Jam project

Why we buy local and from small Australian farmers

Raymond’s Ruined Purple Kale…

Food Manufacturers

Fundraising

Help in a small way at Christmas 2014 – Ivanhoe lunch & toys for the kids

Salvos Invanhoe

Watermelon Fundraiser – Video

Industry News

A Voluntary Code of Practice for Supermarkets?

Banana Growers – what happens when a storm hits

Loss Leaders. Why do supermarkets have them?

No Harvest Hub rockmelons linked to Salmonella outbreak

Supermarkets stubbornly stick to their specials

Support Local Bee Producers?

The Future of Sydney’s Food Bowl

Water precious water

 

Issues Discussed

Cooking tips

Stir Fry – 10 easy tricks

Storage

    Harvest Hub – What We Mean when We Say, Fresh

Not perfect but tasty

Wombok – herbs that wilt what to do?

Foods good for us

All things Red

Psyllium husks: Beautiful on the Inside

Health Issues

A Tale of Two Worlds – Body Mass Index

Close the Gap – Indigenous health outcomes.

Diabetes a hotspot in Western Sydney

Glycemic ‘load’ not glycemic ‘index’

Want to decrease the risk of dementia and Alzheimer’s?

What is a serve of fruit & vegetables?

Ripening

 

Farmers – Local & Australian

Where Does My Food Come From?

Grima Brothers in Horsley Park

Growers in Sydney Food Bowl  WEEK 1632

Kim Family from Wallacia

Me Farms a local farm

ME Farm baby salad leaves  – no longer available

Planting

Insect Hotel

Sustainability

How to make a Herb Pouch

Plastic Free

Sustainability Festival

Grocery

BREAD

Bread new additions Shepherd’s Bakery

Sourdough Bread

EGGS

Hidden Valley Eggs

Sustainable chicken farming – Our Free range egg story

HONEY

Hidden Valley Honey

Juice

Lose weight with Grapefruit Juice

NUTS

Go Nuts about living longer

PISTACHIOS – Fresh UNROASTED

Roast your own nuts

oil

Absolute Organic Non-Hydrogenated Extra Virgin Coconut Oil

Rice

Paella – Bush Tucker at it’s best

EVENT COOKING

Coooeeee   Anzac cooking

Christmas recipes

The Impromptu Festive Season Party

 

Fruit

APPLES

Granny Smith are Australian

Pink Lady versus Sundowner

Bananas

Bananas spotted and brown

Cherries

Cherries

Cherries new season

GRAPEFRUIT

Lose weight with Grapefruit Juice

Ruby Grapefruit

guava

Guava – Hey! Full of antioxdiants

KIWI

Kiwi

Mandarin

Ortanique Mandarins

Mango

Mango ripening – don’t judge a mango by its colour

Mango – Honey Gold

Orange

Blood Oranges

Blood Orange Warm Salad  recipeBlood Oranges

Papaya

How Green is my papaya?

passionfruit

Passionfruit on Easter weekend

Pear

Pears Beurre Bosc and Packham

Prickly Pear

PERSIMMON

Persimmon like an apple

POMEGRANATE

Pomegranate – Health Benefits

quince

Quince

Rhubarb

Rhubarb

Rhubarb Recipes

Sapote

Black Sapote – the chocolate pudding fruit

TANGELO

Tangelo

WATERMELON

Champagne Watermelon

Vegetables

artichokes

Artichokes

ASPARAGUS

Asparagus

AVOCADO

Avocado Planted

BeANS

Broad Beans

Broad Beans Preparation

Snake Beans

BEETROOT

Beet-i-ful beetroot recipes

Beetroot Sauces

Golden Beetroot

Hot Weather; Cold Borscht – Golden Beetroot 

Target Beets

Broccoli

Broccoli

Super local broccoli

BRUSSEL SPROUTS

Brussel Sprouts

Cabbage

Homemade Sauerkraut

Red Cabbage Recipes

Savoy Cabbage

Savoy Cabbage Preparation

Wombok Easy Cooking

capsicum

Red Capsicum with Basil Couscous

 

Carrot

Rainbow carrots

Rainbow Carrots Horsley Park

White carrots

Carrots coloured

CAULIFLOWER

Cauliflower by the moon

Cauliflower Leaves & Stems

Cauliflower Risotto

Romanesco cauliflower

Romanesco cauliflower recipes

CELERY

Celery

CHILLI

Sweet Banana Chillies

Chillies – long reds

Harvest Hub – Homemade Caramelised Chilli Jam

CHINESE VEG

Baby Buk Choi

Buk Choi

Choi Sum Damaged

choko

Choko with Goodness

 CORn

Corn from Freeman’s Reach

Corn – Polka Dot

EGGPLANT

Eggplant Freeman’s Reach

Mini eggplant

Ratatouille

 

FENNEL

Fennel

Fennel from Oberon

Feijoas

Feijoas

FENNEL

Fennel

GARLIC

Garlic – Fresh & local

Garlic Recipes

GINGER

Ginger

Mushroom

Much Ado about Mushrooms – mushroom stars as a main ingredient

Packs

Seafood Packs

Thai Cooking Pack

HErBS & SPICES

Basil

Purple Basil

Coriander

Parsley Continental

Tarragon

Tumeric Organic Fresh Roots

KALE

Curly Kale has a tale

Kale – an amazing tale

Kale Recipes

Kale and how to store it

Russian Kale

Tuscan Kale

LEAFY GREENS

Leafy Greens – Coriander, English spinach and Baby buk choi

Watercress

LEEK

Baby leek

Leek Planted

LETTUCE

Lettuce Mix – Mesculun

Witlof

olives

Green Olives from Narrabri

ONIONS

Shallots versus spring onions

Sweet Onions

Parsnip

Parsnips

Peas

Sugar Snaps

POtATO

Dutch Cream Potatoes

Mayflower Brushed Potatoes

Royal Blue Potato Mash

Sebago – Goldilocks spuds – just right!

Radish

Diakon

Diakon Radish

French Radish

 

ROOT

Celeriac – worth the wait!

Kohlrabi

White Kohlrahbi

Kohlrabi chips

Kohlrabi recipes

Kohlrabi – eat it all

 

RHUBARB

Rhubarb

SILVERBEET also known CHARD

Silverbeet

Chard (Silverbeet) Rainbow Chard from ME Farms

Cold night – roast vegetables

Red Chard Recipes

Rainbow Chard

SPINACH

English Spinach

squash

Squash Ozzie

TOMATOES

Cherry Tomatoes

Cooking tomatoes local

Golden & Black Russian Baby Truss

Tomato an antioxidant

Cooking Tomatoes buy fresh local same price as imported

TUBERS

Rapa – Sweet Italian Rapa

Swede or Rutabaga

TURNIP

Baby turnips… a cunning plan indeed!

Turnips

 

WOMBOK

Wombok

Wombok Easy Cooking

Wombok around the clock – Eating Raw

ZUCCHINI

Patriot Zucchini

Zucchini Flowers

Meal Packs

Seafood Packs

Oils

  1. Absolute Organic Non-Hydrogenated Extra Virgin Coconut Oil

Recipes

Farm Recipes 1738

Farm Recipes 1724

Farm Recipes 1722

Farm Recipes 1721

Farm Recipes 1720

Farm Recipes 1719

Farm Recipes 1718

Farm Recipes 1717

Farm Recipes 1716


Pineapple & Red Cabbage recipes

Pineapple and red cabbage

Pineapple & Red Cabbage recipes

Locally grown red cabbage in Horsley park teamed up with pineapple from Queensland.

Here are some recipes that are great for summer.

  • Red Cabbage Slaw with pineapple
  • Fish tacos with spicy pineapple salsa and red cabbage slaw
  • Stir Fry Red cabbage Salad
  • Sri Lankan Savoury Red Cabbage & Pineapple Curry

 

Red Cabbage Slaw with pineapple

Red Cabbage Slaw with pineapple
 
Author:
Recipe type: Salad
Serves: 6
Ingredients
  • For Slaw:
  • ½ red cabbage, shred
  • ½ pineapple, chop
  • 1 onion, thinly slice longwise
  • 2 carrots, shred
  • Fresh herb like cilantro, basil or English Parsley, finely chopped
  • For Dressing:
  • 1 tbs olive oil
  • ⅓ cup red or white wine vinegar
  • 2 tbs orange or apple juice
  • 1 to 2 chilli, deseed (use gloves as the seeds burn) and chop. Try hot green or red long.
  • 1 tsp Hidden Valley honey
  • ¼ tsp cumin seeds, toast up in a pan then crush
  • Pinch of salt to taste
Instructions
  1. In a put in a bowl slaw ingredients and mix.
  2. In a bottle put in dressing and shake. Then pour over slaw and toss through.
  3. Cover with bees wax cover or lid and into fridge for 4 hours. Serve.

Fish tacos with spicy pineapple salsa and red cabbage slaw
Fish tacos with spicy pineapple salsa and red cabbage slaw
 
Author:
Recipe type: Tacos
Ingredients
  • 8 corn tortillas, warmed.
  • Red cabbage slaw (see recipe below)
  • Spicy pineapple salsa (see recipe below)
  • 1 avocado, halved, pitted, peeled and sliced
  • 4 pieces mild white fish
  • For red cabbage slaw:
  • ½ red cabbage, finely sliced
  • 1 cup cilantro leaves
  • ⅓ red onion, thinly sliced
  • 4 tbs apple cider vinegar
  • 2 tbs honey
  • 2 tbs lemon or lime juice
  • 2 tbs canola oil
  • For spicy pineapple salsa
  • ½ pineapple chopped and left in its own juice
  • 1 cup cilantro leaves, lightly packed
  • 2 tbs fresh lemon or lime juice
  • 3 tbs rice wine vinegar
  • Any hot sauce, to taste (optional)
Instructions
  1. Coat fish in a little oil. Season with salt, pepper, paprika and cayenne, to taste. Just before you are ready to eat, grill the fish for about 8 minutes until just cooked.
  2. To make Red Cabbage Slaw:
  3. Place sliced cabbage, cilantro leaves and sliced red onion in a large bowl. Mix vinegar, honey and lime juice in a small bowl. While whisking quickly, add canola oil to vinegar mixture. Add to coleslaw and mix thoroughly. Spicy pineapple salsa – this recipe calls for more than you’ll need for the tacos. The rest makes a refreshing tropical dip when served with tortilla chips.
  4. To make Spicy pineapple salsa:
  5. Place all ingredients in food processor and blend.
  6. Serve fish with warmed tortillas, pineapple salsa, avocado slices and red cabbage slaw.

Stir Fry Red cabbage Salad
Stir Fry Red cabbage Salad
 
Author:
Recipe type: Stir Fry
Ingredients
  • ½ Red cabbage, finely sliced
  • ¼ red capsicum, finely chopped
  • ¼ green capsicum ,finely chopped
  • 1 carrot shredded
  • 1 zucchini shredded (optional)
  • 1 green leaf, finely shredded (optional) This can be anything like Chinese Broccoli, spinach, silverbeet.
  • 3 shallots, chopped
  • ½ pineapple chopped.
  • To make dressing:
  • 2 tbs Ketjap Manis (sweet soy sauce)
  • 1 tbs olive oil
  • 1 clove garlic, crushed
  • 1 tsp raw sugar (or honey)
Instructions
  1. Place dressing in a jar and shake. Toss all the above ingredients and dressing in a large bowl.
  2. Place on onto BBQ plate and keep tossing until cooked to preference (5-10 min). Alternatively, can be cooked in a wok.

Sri Lankan Savoury Red Cabbage & Pineapple Curry
Sri Lankan Savoury Red Cabbage & Pineapple Curry
 
Author:
Recipe type: Curry
Serves: 4
Ingredients
  • 1 – 2 clove of garlic, chopped
  • 1 cinnamon stick
  • 1 onion, diced
  • ½ red cabbage, diced
  • 2 cups of fresh pineapple, diced
  • 4 tbs curry powder
  • 2 tsp mustard seeds
  • 1 - 2 tins low-fat coconut milk
  • 2 tbs sunflower oil
  • 1 tbs sugar
  • 1tbs salt
Instructions
  1. Heat oil in a pan or big pot and gently roast garlic, cinnamon stick, chopped onion 5 minutes. Add diced pineapple and sear for 1 minute.
  2. Add salt, curry powder, mustard seed and sugar. Add red cabbage then reduce heat and gently cook for 5 minutes.
  3. Add coconut milk and heat until boiling. Serve with rice and/or Indian Naan bread and vegetables.

 

 

 


Forgotten Leek

Forgotten Leek

Leek Peats Ridge

 

Our leek grower in Peats Ridge, in the Sydney Basin, came across a ‘forgotten’ patch of very large leek, and sent us a picture so we know what to expect on Monday… When we mentioned that they look pretty big.

 

 

He then sent us another picture from the cousin in the UK who went to a growing competition a few years ago: now THAT’s big! Leek Large UK

 

Recipes:

Raw Leek Salad

Leek and vegetable tarts

Caramelized Leek & Sweet Potato Risotto

 

 

 

 

Raw Leek Salad

Raw Leek Salad
 
Author:
Recipe type: Salad
Ingredients
  • 1 juice of a lemon
  • 3 tbs extra virgin olive oil
  • salt and pepper to taste
  • 3 leeks, white and light green parts only, sliced thinly crosswise
  • 2 ripe tomatoes
  • 1 carrot, thin slices using a potato peeler
  • ½ cup chopped
Instructions
  1. In a bowl whisk together lemon and oil with a healthy pinch of salt and several grindings of pepper. Toss with leeks.
  2. Cut tomatoes in half horizontally and chop. Combine all ingredients, and taste and adjust seasoning. Garnish, and serve.

Leek and vegetable tarts
Leek and vegetable tarts
 
Author:
Recipe type: Tarts
Ingredients
  • 225g plain flour
  • 150g butter, chopped
  • 1 egg yolk
  • To make filling:
  • 60g butter
  • ½ tsp ground turmeric
  • ½ tsp curry powder
  • 1 leek, cut into 5cm lengths and julienned
  • 2 carrots, cut into 5cm lengths and julienned
  • 4 sticks celery, cut into 5cm lengths and julienned
  • 1 zucchini, cut into 5cm lengths and julienned
  • 1 tbsp fresh ginger, finely grated
  • 1 cup coconut milk
  • Sea salt
  • 6 coriander sprigs
Instructions
  1. Process flour, a pinch of salt and butter in a food processor until mixture resembles breadcrumbs. Add egg yolk and 2-3 tablespoons of cold water and process until the mixture forms a ball. Knead the pastry gently on a lightly floured surface, then wrap in plastic and refrigerate for up to one hour.
  2. Preheat oven 190C.
  3. On a lightly floured surface, roll out pastry to a thickness of about 5mm. Line six 10cm tart tins with removable bases with the pastry. Lightly prick the pastry with a fork and freeze for 20 minutes. Place on an oven tray and bake at 190C for about 15 minutes, or until pale golden.
  4. To make filling:
  5. Heat butter in a large frying pan, add turmeric and curry powder and stir over medium heat for about 2 minutes or until aromatic. Add vegetables and cook, stirring occasionally, for about 5 minutes or until vegetables are tender. Add ginger, coconut milk and salt to taste and stir over medium heat for 2 minutes.
  6. Fill the tart cases with warm vegetable mixture and top with coriander sprigs.

Caramelized Leek & Sweet Potato Risotto
Caramelized Leek & Sweet Potato Risotto
 
Author:
Recipe type: Rice
Serves: 2-4
Ingredients
  • 2 tbs butter
  • 1 sweet potato, cubed and steamed
  • 1 large leek
  • salt and pepper
  • ¾ cup arborio rice
  • ¾ cup white wine
  • ~3-4 cups chicken or vegetable stock
  • ½ cup grated Romano (Parmesan can be substituted)
  • 1 tbs freshly minced chives
Instructions
  1. Cube sweet potato and steam until potato pieces yield easily under the pressure of a fork or pairing knife. Approximately, 15 min.
  2. Trim off the dark green part of leek, you can reserve it for a future use. Cut remaining leek in half lengthwise then into ½ cm half moons. Clean thoroughly. In a heavy bottomed pot melt butter over medium heat, add leeks and stir to coat. Cook leeks stirring every five minutes or so until they start to brown. Let the leeks lightly brown evenly, you can turn it down a bit if you like as you don’t want them to burn. It should take about 25 minutes. Sprinkle with salt and pepper and then add rice. Stir to coat and cook, stirring regularly for 2 minutes. Add wine and continue stirring until two thirds of the wine has evaporated. Start adding chicken stock in large ladelfuls, stirring often. You want the temperature of the mixture to be at a very light simmer. Continue adding stock until rice is tender and just a little bit al dente. Turn off heat and stir in sweet potato, cheese and chives. Taste and correct for seasoning.

 

 

 

 

 

 


Dine Below the Line at Macquarie Uni

Dine Below the Line at Macquarie Uni

Dine Below Line Library Staff Macquarie uniLibrary staff at Macquarie Uni get involved in ‘Dine Below the Line’ lunch.

 

What is ‘Dine Below the Line’ with local, fresh produce!

Macquarie University students want to raise awareness about poverty and sustainable food systems. A group do this by hosting or participating in a ‘Dine Below the Line’ event. At these events they learn heaps, meet new people with similar interest in eradicating global poverty but also help raise funds to feed those less fortunate than them.

Library Charity Lunch

The Macquarie student group hosted a youth-led anti-poverty NGO Oaktree ‘Dine Below the Line’ meal event at $2 a head using fresh local produce from Harvest Hub.

We enjoyed some delicious ratatouille pasta and pumpkin and spinach salad, with ingredients supplied by food social enterprise Harvest Hub. Ingredients cost us just $20 – bringing us to less than $2 a head for the lunch. 

In total, we raised $319.28 – more than double our target!! This money will provide much needed funds for anti-poverty NGO Oaktree’s initiatives.”

Recipes:

Ratatouille

Roasted pumpkin salad

 

Ratatouille

Ratatouille
 
Note: this version is a little more tomato-based than the usual recipe to provide enough liquid for the fettucine
Author:
Recipe type: Casserole
Ingredients
  • 3 Brown onions, sliced
  • 800gms Eggplant, cubed (not skinned)
  • 800gms Green capsicum , seeded & cut
  • 800gms Zucchini, sliced
  • 3kg Cooking tomatoes, roughly cut
  • 4-5 Garlic cloves (crushed)
  • Seasoning (salt & pepper)
  • Dried herbs (e.g. rosemary, thyme, oregano)
  • 30ml Olive oil
  • ½ bunch Basil leaves
  • Water or stock as needed
Instructions
  1. In a large saucepan, sauté the onions in the olive oil over low heat, stirring regularly, for 10 mins or until translucent.
  2. Add the eggplant, capsicum and zucchini and sauté for a further 10 mins, stirring regularly.
  3. Add the cooking tomatoes. garlic, seasoning and dried herbs, stir to mix the ingredients, and cook on medium heat until it bubbles. Reduce heat, add lid and slowly cook for 10-15 minutes, stirring every now and then.
  4. Check if the mixture has enough liquid, and add water or stock if needed.
  5. Cook for another 5-10 minutes or until cooked al dente (i.e. retain some texture - don’t let it go to mush).
  6. Before serving, shred the basil leaves and stir into the ratatouille.
  7. Serve with fettucine and a salad.

 

Roasted pumpkin salad

Roasted pumpkin salad
 
Author:
Recipe type: Salad
Ingredients
  • 3kg Butternut pumpkin, skinned, seeded and roughly cut
  • 1 Spanish Onion, peeled and thinly sliced
  • 500gms Baby spinach leaves, washed and well-drained
  • Salt, pepper, vinegar & oil
Instructions
  1. Pre-heat grill to High
  2. In a large bowl, mix pumpkin pieces with salt, pepper and olive oil. Spread on baking tray and place in oven, about 5-10 cm below the hot grill. The idea is to blacken part of the pumpkin without over-cooking.
  3. After 10 minutes, turn the pumpkin pieces and put back under the grill. From this point, watch carefully to not over-cook the pumpkin. Remember, they will continue to cook for several minutes after you take them out of the oven.
  4. Let the pumpkin cool down to lukewarm, and then mix with baby spinach leaves in a serving bowl.
  5. At the last minute, sprinkle with dressing of olive oil and balsamic vinegar (or serve separately). Alternatively, you can make a dressing of soy sauce, white vinegar, sugar and chilli.
  6. Bon appetite!

 

 

 

 

 

 

 


Hidden Valley Pasture Raised

Hidden Valley Pasture Raised

At Hidden Valley Free Range we operate a number of farming systems to help improve our soils for the benefit and future of our children. The integrated systems are called Holistic Management. As part of our farming system we utilise pastured free range chickens to add fertiliser to our soil and provide us with delicious pastured free range eggs.

2 of our ladies in their laying boxes

2 of our ladies in their laying boxes

 

To ensure our eggs are the freshest and healthiest possible we house our chickens in caravans. These vans have been modified to incorporate mesh floors with perches and laying boxes. Our caravans are kept in an area surrounded by electric fence netting to keep away any unwanted visitors.

 

 

Whilst in the paddocks the caravans are moved every couple of days to ensure the chickens have fresh green grass to pick and to allow an even spread of manure. We have a maximum stocking rate of 500 chickens per hectare (10000 square metres). This allows our chickens to live a happy carefree life with minimal stress.

Laying Boxes

                               Laying Boxes

 

To make sure our eggs are collected and provided to you in the shortest time frame possible our young family is involved in the entire process from providing food and water through to collecting, processing and packing our pastured free range eggs.

 

 

 

One of our laying boxes after our chickens have visited. Eggs in their most natural state. The bed of rice hulls allows our hens to scratch and maintain their natural habits and instincts.

At Hidden Valley Free Range we want you to enjoy the healthiest, most nutritious eggs available. This is why we make available our delicious pastured free range eggs to you, our valued and cherished customers.

Next generation of farmers

                                                   Next generation of farmers


Sugar Snaps

Sugar Snaps

Sugar Snaps

The whole pod is eaten and great fibre. Crunchy and fabulous raw or quickly fried.

 

Recipes

Sugar snap peas with stir-fried meat (chicken breast, pork tenderloin, fish cod)

Sugar snap, buk choi and carrot stir fry

 

Sugar snap peas with stir-fried meat

Sugar snap peas with stir-fried meat
 
Author:
Recipe type: Stir Fry
Serves: 4
Ingredients
  • 200g sugar snap peas
  • 1 onion
  • 500 grams meat
  • 2 tbsp oil
  • Salt to taste
  • 2 tsp minced fresh ginger or powder
  • ¼ tsp red pepper or chilli
Instructions
  1. String the peas and cook in a large pot of boiling salted water until tender, 5 minutes. Drain.
  2. Chop onion.
  3. Cut meat into 4cm slices. Cut each slice into thin strips.
  4. Heat 1 tablespoon oil in a wok or large fry pan over medium-high heat.
  5. Add the chopped onion and 1 teaspoon salt.
  6. Cook, stirring until softened, about 5 minutes.
  7. Add the remaining 1 tablespoon oil.
  8. When hot, add the pork strips and cook, stirring until browned, about 2 minutes. Add ginger and stir in pepper and peas. Serve on rice

Sugar snap, buk choi and carrot stir fry
Sugar snap, buk choi and carrot stir fry
 
Author:
Recipe type: Stir Fry
Serves: 4
Ingredients
  • 2 onions
  • 1 clove of crushed garlic
  • 2 carrots cut lengthwise
  • 1 cup of sugar snaps
  • Buk Choi cut into 4cm lengths
  • 2 tbsp soya sauce
  • 1 tbsp oil
  • 1 tbsp cornflour
  • 2 tbsp of rice wine
  • 1 cup vegetable stock
Instructions
  1. Peel onions and cut into wedges. Peel and crush garlic.
  2. Prepare vegetables – carrots cut lengthwise 4cm, sugar snaps whole of slice lengthwise, buk choi slice into lengths.
  3. Heat oil in pan or wok on high. Add onion, garlic and stir-fry 1 minute. Add carrots then beans and turn 1 minute. Set aside in a bowl.
  4. Blend cornflour, soya sauce and rice wine in a bowl. Pour into wok with stock and bring to boil stirring continuously. Simmer until sauce clears and thickens.
  5. Stir in vegetables and serve immediately with rice.

 

 


What is a serve of fruit & vegetables?

 What is a serve of fruit & vegetables?

We know the benefits of eating lots of fruit & vegetables. If you wish to review these read the full article. This discussion is more about why it is so hard to meet, for the majority of Australians, the minimum requirement and what we can do individually to encourage a greater uptake.

Did you know that in Australia 90% of women and 96% of men don’t eat enough vegetables? It takes time to collate results from National surveys so these results apply now. A survey from 2014-2015  shows that the uptake of fruit & vegetables is worsening.

What we should be eating as a minimum per day:

2 serves of fruit and 5 serves of Vegetables

Note  – A Serve = Fruit  1 medium piece 150gms and Vegetables half a cup of cooked vegetables or cup salad.

BUT in reality….

What we are eating  – National average:

MEN          1.6 serves of fruit

2.3 serves of vegetables

WOMEN   1.8 serves of fruit

2.5 serves of vegetables.

What does 1 Serve look like?

Fruit serves

 

 

 

 

 

 

 

 

Vegetable serves

Many go for high energy foods because they are filling. Calories are energy. These high energy foods – takeaway and empty calorie sweet foods are easy for weight gain. Rather than select fruit and vegetables which have a high nutritional value but mostly low in energy content. Lots of greens have a high nutritional value and low in in calories. Corn is higher in calories as it has a higher natural sugar content.

What are some of the issues we know about surrounding reduced fruit veg intake?

****   We think the major issue is understanding what a SERVE is and realizing we are, many of us, under-eating vegetables.

  • Limited access as grocers close down
  • Convenience – purchasing prepared high energy foods with little nutritional content.
  • Having limited knowledge of food and nutrition/cooking skills

All about Choice

Are you the ‘Food Gatekeeper’? The person who does the shopping and is the controller of food choice in your home.

Role models are important. Here are some comments made by Harvest Hub members over the years – thanks for sharing your thoughts.

“My Parents taught me good food choices when I was a child.”

“I don’t spend much on seeing the doctor as I eat well and exercise regularly. I spend the money I save on good food.”

“We always helped prepare meals with the family. I learnt new recipes with my Mum and Dad had some favourites too.”

“I thought I would leave home if broccoli was presented one more time. But Mum kept it up and when I discovered I could make a forest with the broccoli trees, carrots and stones with my corn I enjoyed eating my forest. This lead to making funny faces on my plate – creative dinnertime.”

These conversations about food and what it means to each of us show different aspects on how we all can make a difference in our family and circle of friends. Simple having friends over and introducing them to a new vegetable – maybe getting one extra to let them take it home and try it.

A great suggestion: Create a Food Map – Kids can pin the name of the vegetable or picture on the board  – ‘Where my food comes from’. This encourages the conversation about ‘What is in season?’

Food can be fun – what better way to share your knowledge.


Target Beets

Target Beets

Target Beets

Target Beets – known as Chioggia , ‘bullseye’ or ‘target’ beets (when you slice them, they look like a red and white bullseye).  They are both a little sweeter than regular beetroot, and because they’re young, they’re tender and perfect for a salad with having to cook them first.

You can eat the roots, stems and leaves. They have a definite earthy flavor. The leaves are a relative of silverbeet and are known widely as Beet greens – full of vitamins C, A and E.

So for 30% of daily Vitamin C allowance? Cook up half a cup of beet greens. Use them in a Frittata.  Stir Fry – Into a frypan with garlic and olive oil. A dash of water.

Try Creamed Beetroot Leaves

Recipes below that you can print out. See right side drop down to print.

Asian Beetroot Salad

Target Beet Slaw

 

Asian Beetroot Salad

Asian Beetroot Salad
 
Author:
Recipe type: Salad
Serves: 2
Ingredients
  • 1 target beetroot
  • Chopped leaves
  • 1 orange
  • For the Dressing:
  • 3 tbs sesame oil
  • 2 tsp soy sauce
  • 1 tsp crushed garlic
  • 1 tsp grated fresh ginger
  • 2 tbs lemon juice
  • ½ Wombok, shredded
Instructions
  1. Slice the beetroot and leaves thinly, and steam for a few minutes until tender. Slice the orange. Mix the ingredients for the dressing and toss the salad. This salad is much improved if you have time to marinate it for a while. Serve on a bed of finely sliced Wombok.

Target Beet Slaw

Target Beet Slaw
 
Author:
Recipe type: Salad
Ingredients
  • 2 beet bulbs, peel & shredded
  • Leaves shedded
  • 3 carrots, shredded
  • Spring onion, thinly sliced
  • 1 pear, sliced
  • 1 apple, sliced
  • Sauce:
  • 3 tbs olive oil
  • 1 tbs lemon juice
  • Dob of honey
  • Salt and pepper to taste.
Instructions
  1. In a mixing bowl put in the sauce and combine. Then add beets, leaves, carrots, spring onions, leaves, apple, pear and scallion. Coat the ingredients and serve.

 


Silverbeet

Silverbeet

Silverbeet

Silverbeet is also known as Chard.

This is one of the greens you should include in meals a couple of times a week. Loaded with folate, fibre, and Manganese which is good for brain and nerve function. It likes the cool of the evening so we will soon be coming to an end with them.

How to Store

They do not like to be near heavy breathers of the ripening hormone-  ethylene so don’t put them near tomatoes, rockmelons, bananas.

Oh, if they wilt pop them into a basin of cold water with ice cubes. Swish and then take out , shake and paper towel dry. They bounce back.

They last, if kept correctly, up to a week. So make sure kept dry. Pop into paper towels then into closed bag.

Recipes

  1. Braised Silverbeet – Acelgas Guisadas  
  2. Swiss Chard cake –  a Lebanese recipe
  3. Swiss chard patties
  4. Turkish Gozleme – like a calzone

Braised Silverbeet – Acelgas Guisadas  

Braised Silverbeet - Acelgas Guisadas
 
Author:
Recipe type: Braised
Serves: 2
Ingredients
  • 2 onions sliced
  • 1 tbs vegetable oil
  • 4 silverbeet stems removed, leaves washed and sliced into ribbons
  • ½ cup beef broth
  • salt and freshly
Instructions
  1. Prepare the barbecue. Brush the onions with the oil and grill them, turning often, till they are nearly softened and lightly browned - 8 to 15 min. Heat a large fry pan over high heat. Add in the Swiss chard, onions and the stock. Cook rapidly, stirring frequently, till the chard is wilted and the liquid has evaporated - about 5 min. Season with salt and freshly ground black pepper. Serve at once.

Swiss Chard cake –  a Lebanese recipe
Swiss Chard cake - a Lebanese recipe
 
Author:
Recipe type: Cake
Serves: 4
Ingredients
  • 7-8 large Swiss chard leaves
  • ¾ cups of medium-grain rice, such as Sushi rice (or Turkish or Egyptian or Italian)
  • 1 ½ cups of Italian parsley, chopped very fine (stems discarded)
  • ¾ cups of fresh mint
  • 1/1/2 cups of tomatoes, chopped in fine dice
  • ½ cup of onion, chopped fine
  • ½ tbs hot paprika (optional)
  • ¼ cup of pine nuts (optional)
  • ⅓ cup of fresh lemon juice (or more, as needed)
  • ¼ cup of olive oil
  • salt, pepper, to taste and a dash of allspice and cinnamon
  • tomato peel and extra mint leaves for garnish
Instructions
  1. Preheat oven 190C.
  2. Using a sharp knife, deftly remove the thick chard stalks, putting them aside to use later for the stalks salad. Drop the chard leaves in rapidly boiling water for a few seconds; remove from the water and dry on towels on a flat surface. Fill a pot with salted water (about 4 cups) and bring to a boil; as soon as it boils, drop the rice in the water and cook for 10 minutes or until it is halfway cooked, tender but still firm to the bite; remove and drain well. Sprinkle the spices on the chopped onion and mix well; add the rice to the onion and all the other ingredients.
  3. Take a pan measuring about 22cmX7cm and cover with foil; lay the swiss chard leaves at the bottom of the pan, about ⅓ of them, making sure the leaves are hanging out (to use at the end to fold them over the stuffing). .Place ⅓ of the stuffing mixture on top of the chard leaves. Cover with a few chard leaves. Place ½ of the remaining stuffing over the leaves. Cover with the remaining leaves. Place the remaining stuffing and cover with the leaves hanging on the sides. Pour a small cup of water on top. Cover the pan with foil and bake for about one hour. Remove and cool on the counter and then store in the fridge; serve at room temperature. It will keep for one week refrigerated

Swiss chard patties
Swiss chard patties
 
Author:
Recipe type: Patties
Serves: 2
Ingredients
  • ½ cup cooked Swiss chard, chopped
  • 1 cup bread crumbs
  • ¼ cup Parmesan cheese
  • 1 egg, slightly beaten
  • Salt and pepper to taste
  • 1 cup olive or cooking oil
Instructions
  1. Drain chopped cooked chard well. Mix thoroughly with crumbs and cheese. Add egg and seasonings. Shape into patties about 1.5cm thick. Fry in hot oil until golden brown on both sides.

Turkish Gozleme – like a calzone
Turkish Gozleme – like a calzone
 
Author:
Recipe type: Pastry
Serves: 2
Ingredients
  • 2 cups plain flour
  • ½ sachet dried yeast
  • olive oil
  • 4 leaves silverbeet
  • 200g Minced Steak (leave out for vegetarian version)
  • 1 tbs Taco Seasoning mix
  • 100g feta cheese
  • Dried chilli flakes
  • ½ Lemon
Instructions
  1. In a medium bowl combine floor and yeast with a pinch of salt. Add tepid water a small amount at a time mixing until a soft dough has been produced. Remove from bowl and kneed on a floured surface until dough is smooth and elastic. Wash and dry bowl, put 1tbls of oil in the bottom to stop dough sticking, return the dough to the bowl, cover bowl with cling film and leave in a warm place for 1 hour or until dough has doubled in size. Whilst dough is rising, chop enough silver beet leaves for 1-2 cups. Wilt in a non stick pan with a small amount of water (1-2 mins). Remove from pan and cool.
  2. Brown minced steak in a fry pan with a small amount of olive oil. Add 1 tbs of Taco seasoning mix. Fry briefly, then add .1/4 cup of water. Cook until the meat is fairly dry again. Remove from pan and cool.
  3. When dough has risen, kneed briefly again and roll out until thin and round. Place enough of the wilted silverbeet to create a single layer over half the dough. Sprinkle with cooked mince meat and crumble fetta over the meat and silver beet. Sprinke with dried chilli flakes to taste. Fold the dough over and seal edge by pressing together. Heat fry pan, add 1 tbs of Olive Oil. Place gozleme in pan and cook until brown on one side and turn over. Cut into wedges using a knife or pizza cutter. Place on a plate and squeeze lemon over the top. Serve.

 

 

 


Farm Recipes Week 1738

Farm Recipes 1738

Farm Recipes Week 1738

  1. Cauliflower Leek Soup – Cauliflower grown in Freemans Reach & Leek Peats Ridge, NSW
  2. Thai chicken pizza – Snowpeas from Kemps Creek
  3. Spicy Warm Nadine Potato Salad – Potato from South Australia
  4. Eggplant and Potato – Eggplant from Queensland
  5. Cauliflower pancakes – grown in Freemans Reach
  6. Phul Gobi with Capsicum

 

1.Cauliflower Leek Soup

Cauliflower Leek Soup
 
Author:
Recipe type: Soup
Serves: 4
Ingredients
  • 1 tbs extra virgin olive oil
  • 1 onion, chopped
  • 1 clove garlic, mashed
  • 1 pinch of chili powder
  • 1 cauliflower, chopped
  • 2 leeks, sliced
  • 4 cups water
  • ½ to 1 lemon, juice
  • fresh thyme
  • sea salt & pepper
  • roasted almonds, roughly sliced
Instructions
  1. Add olive oil to a pot over medium-high heat. Stir in the onion, garlic and chili and cook until the onions soften. Add cauliflower and leek and let it fry for a couple of minutes. Add water and let it boil and then lower the heat and let it simmer until the vegetables are soften. Pour half of the water into a bowl and set aside. Use a hand blender to puree the soup. Stir in lemon juice and peel, thyme, salt and pepper. If the soup is too thick add some of the water.
  2. Pour into bowls or cups and serve with fresh thyme, lemon peel or juice and roasted almonds.

 

2.Thai chicken pizza

 

Thai chicken pizza
 
Author:
Recipe type: Pizza
Serves: 2-3
Ingredients
  • 2 tsp olive oil
  • 500g chicken tenderloins, cut into thin strips
  • 160ml satay sauce
  • 2 x 30cm pizza bases
  • 150g snowpeas, cut into thin strips
  • 1 red onion, halved, thinly sliced
  • 130g Greek-style natural yoghurt
  • 2 tbs mango chutney
  • ½ cup roasted unsalted cashews, roughly chopped
  • 1 large red chilli, finely chopped
Instructions
  1. Preheat oven to 230°C. Place two oven trays in the oven.
  2. Heat the oil in a frying pan over a medium heat. Add the chicken and cook for 2-3 minutes or until browned. Set aside for 5 minutes. Toss the chicken and half the satay sauce together.
  3. Spread the remaining satay sauce over the pizza bases. Top with chicken, snowpeas and onion.
  4. Place the pizzas on preheated trays and bake for 12-15 minutes or until base is crisp and heated through. Combine yoghurt and chutney. Top with cashews and chilli. Serve with the yoghurt mixture.

 

3.Spicy Warm Nadine Potato Salad

 

Spicy Warm Nadine Potato Salad
 
Author:
Recipe type: Salad
Serves: 2
Ingredients
  • 2-3 Nadine potatoes, peeled and cut into slices about 1cm thick
  • 3 tbs olive oil, quite green and rough
  • 1 tbs coriander, chopped
  • sea salt and freshly ground black pepper
  • pinch of paprika
  • 1⁄2 tsp cumin seeds
  • To serve:
  • olive oil for frying
  • 2 or more flour tortillas
  • feta cheese
  • harissa
Instructions
  1. Boil the potatoes in plenty of salted water until they are very soft: almost, but not quite, to breaking point. Drain well. Put them in a bowl and pour over the olive oil, add the coriander and season with salt and pepper. Mix very gently. Lay the potato slices flat on a plate and pour the olive dressing they were just mixed in on top. Sprinkle with paprika. Toast the cumin seeds for a few seconds in a dry frying pan and let them be your finishing touch.
  2. To serve: make a quick imitation of a real Arabic bread – melawah – that is difficult to find and notoriously difficult to make (or so I have always been told). Heat a little olive oil in a frying pan and fry the tortillas for about 30 seconds on either side. Serve with the feta cheese and harissa.

 

4.Eggplant and Potato  

Eggplant and Potato
 
Author:
Recipe type: Rice
Serves: 2-3
Ingredients
  • 4 tbs olive oil
  • ½ tsp whole black mustard seeds
  • 1 cup peeled diced potatoes 1cm cubes
  • 1 cup diced eggplant 1 cm cubes
  • 1½ tsp ground coriander seeds
  • 1 tsp ground cumin seeds
  • ¼ tsp ground turmeric
  • ¼ tsp cayenne
  • ½ tsp salt
  • 3 tbs water
  • 1 tsp continental parsley
Instructions
  1. Put rice on.
  2. Heat the oil in a fry pan over a medium-high flame or use a wok. When hot, put in the mustard seeds. As soon as the mustard seeds begin to pop put in the potatoes and eggplant. Stir once. Now put in the coriander, cumin, turmeric, cayenne, and salt. Stir and fry for about a minute. Add 3 tablespoons water, cover immediately with a tight-fitting lid, turn heat to low and simmer
  3. gently 10 to 15 minutes or until potatoes are tender. Stir every now and then. Add another tablespoon of water as seeds stick to bottom of pan. Garnish with parsley.

 

5.Cauliflower pancakes

 

Cauliflower pancakes
 
Author:
Recipe type: Pancakes
Ingredients
  • ½ cauliflower
  • 4 tbs olive oil
  • 2 tbs chickpea flour * see note below
  • 150g (1 cup) self-raising flour
  • 1 ts salt
  • 2 ts ground cumin
  • 2 ts ground coriander
  • 2 tbs chopped coriander
  • 180ml milk
  • 1 egg
  • Olive oil or ghee for cooking
  • Sour cream and chopped chives to serve
Instructions
  1. Preheat oven to 180C
  2. Break cauliflower into very small pieces, toss with olive oil and roast in preheated oven until tender, approx 20 minutes.
  3. Prepare batter by beating together chickpea flour, flour, salt, cumin, coriander, coriander, milk and egg. Add cauliflower to batter and stir to combine. Heat a heavy-based pan over medium heat. Add oil or ghee and spoonfuls of batter. Cook for 2–3 minutes on each side until golden brown. Serve cauliflower pancakes with sour cream and chives. Salad or stir-fry vegetables.
  4. *Chick pea flour is made from chana dal also known as chana, gram, dal, pea and besan flour. It is popular in Italian cuisine and available from well-stocked Italian shops and goes by the name farina di ceci. Plain flour would work as a substitute, but not have the nutty flavor of chick pea flour.

 

  1. Phul Gobi with Capsicum

 

Phul Gobi with Capsicum
 
Author:
Recipe type: Curry
Serves: 4
Ingredients
  • 3 tbs olive oil
  • 1 onion, sliced
  • Use the Vegetable Curry Master mix or (3 Tomatoes, 3 cloves Garlic, 2cm Ginger, Salt, 1 Onion, ½ tsp Turmeric, fresh Coriander, ½ tsp Garam Masala)
  • ½ cauliflower, in florets
  • Salt to taste
  • 2 green chillies, seeded
  • 2 red capsicum, cut into strips (Harvest Hub in bag this week)
  • Basmati rice
Instructions
  1. In a frypan heat the olive oil, add the onion and fry until soft ‘sweat the onions’. Add the Vegetable Curry Master mix (or ingredients bracket) and cook for 2 to 3 minutes then add cauliflower. Salt to taste and cook for 10 minutes.
  2. Then add chillies and capsicum and cook a further 5 minutes.
  3. Serve with Harvest Hub rice

  1. Phul Gobi with Capsicum

Hidden Valley Eggs

Hidden Valley Eggs

Hidden valley eggs landscape

Shane’s eggs  – Hidden Valley eggs in Wherrol Flat, Wingham

Shane and Brooke’s has 500 hens which are free to roam, and lay the most beautiful eggs. He has converted caravans into Chicken Pensions and moves them about the fields as needed. They go in at night and locked up safely. This does wonders for fertilising his soils. Chook poo is at a premium as most growers want to use it as it is the very best for fertilising.

Okay about his eggs. For starters, you will have some difficulty cracking them – some pretty strong shell!

Hidden Valley where is it

Then, when you let the egg out, you will see a beautiful orange-yellow egg yolk. The eggwhite is thick, indicating it’s very fresh indeed.

Then, after cooking it – boil, poach, fry, scramble – you taste it and ahhh: you realise that’s how your backyard eggs should taste. Incredible.

Frittata

Frittata
 
Author:
Recipe type: Egg
Serves: 2
Ingredients
  • ¼ to ½ pumpkin, cubed
  • 4 eggs
  • Olive oil
  • 2 cloves of garlic, peeled and whole
  • 100ml milk
  • Salt & pepper
  • 1 tsp ground cumin
  • 1 tbs Fresh coriander, chopped or 1 tsp dried
  • English spinach, chop about 3 leaves OR 100gms baby spinach
Instructions
  1. Eggs are best mixed at room temp. Take the eggs out of the fridge and allow them to come to room temp before you use them.
  2. Preheat oven 200C
  3. Chop the pumpkin into dices, slicing off its skin.
  4. On a lightly oiled baking dish place pumpkin and two cloves of garlic. Bake until soft 20-25 mins. The smaller your pumpkin cubes, the faster they cook.
  5. In a mixing bowl break 4 eggs, whisk to mix and add 100ml of milk.
  6. Season with salt and pepper.
  7. Add ground cumin and coriander.
  8. NEXT
  9. Lightly oil a medium sized baking dish.
  10. Slide the pumpkin and peeled garlic cloves into the dish.
  11. Wash and dry the English spinach OR 100g baby spinach and add this to the egg mix.
  12. Turn oven down to 180C.
  13. Add the egg mix and bake for 20 mins.
  14. Check after 20 mins to see that the middle has set and the top is golden brown but not burnt. You can eat this dish hot for dinner and cold for lunch.

 

 


Buk Choi

Buk Choi

Grown in Leppington by the Chong family.

Buk Choi Recipes

  1. Grilled Baby Buk Choi
  2. Buk Choi Salad (quick easy noodle with a difference) Great student dish.
  3. Chicken satay with peanut sauce and buk choi

Baby Buk Choi

 

 

 

 

 

 

 

 

 

 

Grilled Baby Buk Choi

Grilled Baby Buk Choi
 
Author:
Recipe type: Grill
Ingredients
  • 2 heads of baby buk choi
  • 1 tbs fresh squeezed lemon or orange juice
  • ⅓ cup extra virgin olive oil
  • 1 cloves garlic, thinly sliced (not minced)
  • 1 tbs fresh herbs of your choosing, such as dill or sage, finely chopped
  • Salt and pepper
  • ½ tbs balsamic vinegar or soy sauce
  • Handful of pine nuts or chopped walnuts
  • Romano cheese, grated
Instructions
  1. Preheat Grill on medium.
  2. Slice heads of baby buk choi in half length-wise (leaves to stem). Soak in cool water for 10 minutes to perk them up and remove any grit hidden inside. While heads soak, heat olive oil in small frying pan. Add thinly sliced garlic and stir until just golden brown (about 1 minute). With a slotted spoon, remove garlic to a paper towel and take pan off heat.
  3. Take baby buk choi out of water and gently shake/pat dry. Slice off upper dark green parts of the leaves from the lighter heads. Coarsely chop leaves and set to the side. Brush both sides of heads with garlic-infused oil. Place with cut side up and sprinkle with lemon/orange juice, salt and pepper and herbs.
  4. Place seasoned heads on pre-heated grill with cut side down and not too close. Grill for 5 minutes. Remove and turn heads over. There should be a nice golden colour starting to appear. Drizzle balsamic vinegar or soy sauce over cut sides of heads. Cook again for 5 minutes. Remove from grill when fork-tender.
  5. At the stove heat up the remaining oil in the small fry pan. When hot, add pine nuts or walnuts and toast slightly for a minute or two. Add chopped baby buk choi leaves and salt and pepper.
  6. Stir constantly until wilted, but still very green (about 2 minutes). Remove from heat and toss in fresh herbs if desired.
  7. To plate up, put heads on plate and top with leaves, nuts and a sprinkle of cheese. Add more balsamic vinegar or soy sauce if desired.

 

Buk Choi Salad (quick easy noodle with a difference) Great student dish.

Buk Choi Salad
 
Author:
Recipe type: Salad
Ingredients
  • 1 medium head buk choi, steamed then diced
  • 1 bunch spring onions, chopped
  • 5 tbs olive oil
  • 3 tsp lemon juice
  • 90g packet Chinese instant noodles
  • Soy sauce
  • 60g blanched slivered almonds
  • 2 tbs sesame seeds, toasted
Instructions
  1. In a bowl whisk together the olive oil, lemon juice and noodle with dash of soy. Refrigerate until chilled. Break noodles into small pieces and combine with almonds and sesame seeds. Lightly steam the buk choi for 3 minutes then cool and dice.
  2. Before serving, combine the buk choi and noodle mixtures. Add dressing and toss to coat.

 

Chicken satay with peanut sauce and buk choi

Chicken satay with peanut sauce and buk choi
 
Author:
Recipe type: Satay
Ingredients
  • Chicken satay:
  • 2 tsp curry powder
  • 2 garlic cloves, crushed
  • 1 tsp ginger, grated
  • 125ml coconut milk
  • 600g chicken thigh fillets, cut into 1cm
  • Olive oil to brush chicken
  • 2-3 buk choi with leaves separated
  • Jasmine rice, steamed
  • Peanut sauce:
  • 1 tsp peanut oil
  • 2 garlic cloves, chopped
  • 2 shallots, chopped
  • 125g crunchy peanut butter or substitute cashew nut butter
  • 1 tbs fish sauce
  • 1 tbs lime juice
  • 1 tsp brown sugar
  • 125ml coconut milk
  • To prepare Vegetables:
  • 1 carrot, thinly sliced
  • 1 onion, thinly sliced
  • 3 spring onions, sliced
  • Coriander, use scissors and cut
  • 1 garlic clove, crushed
Instructions
  1. To make the Chicken satay:
  2. In a bowl mix curry powder, garlic, ginger and coconut milk. Then add chicken coating it in the mixture. Cover with cling wrap and refrigerate 2 hours. Soak 12 wooden skewers in water for 30 minutes to stop them from burning.
  3. To make the peanut sauce: In a small saucepan heat the peanut oil adding the garlic, shallots and sauté. Stir in peanut butter, dish sauce, lime juice, sugar and coconut milk. Add 125ml of water. Stir for 5 minutes and keep warm.
  4. To make stir fry vegetables: Heat wok and put oil in. put in hard vegetables first such as carrots, onions, shallots, coriander, garlic and fry. Add sauce last and serve.
  5. Take the skewers and thread the chicken. Heat a frypan with a little oil and cook skewers 4 minutes each side.

 

 


English Spinach

English Spinach

English Spinach

 

 

 

 

 

 

 

 

 

 

Recipes

  1. Fresh Spinach with Sesame Seeds   – Side dish
  2. Ricotta Spinach Gnocchi with carrot sauce
  3. Fillet of sea bream roasted with shredded English spinach and pumpkin

Fresh Spinach with Sesame Seeds  

Fresh Spinach with Sesame Seeds
 
Author:
Recipe type: Side Dish
Serves: 2
Ingredients
  • 3 – 4 leaves English Spinach chopped OR 150g baby spinach
  • ½ clove garlic, minced
  • ½ tbs canola oil or peanut oil
  • 1 tsp sesame oil
  • ½ tbs toasted sesame seeds
Instructions
  1. Heat the canola or peanut oil in a wok or a large sauté pan over medium heat, and sauté the garlic for 20 seconds; do not let it get brown. Add spinach and toss lightly with tongs, so that all pieces cook evenly.
  2. When spinach is lightly wilted, remove from heat, drizzle with sesame oil and toss. Add sesame seeds and toss again. Serve hot, warm, or at room temperature.

 

Ricotta Spinach Gnocchi with carrot sauce

Ricotta Spinach Gnocchi with carrot sauce
 
Author:
Recipe type: Gnocchi
Serves: 4
Ingredients
  • 2 potatoes
  • 20 English spinach leaves, chopped
  • 300g reduced-fat ricotta cheese
  • 2 cups plain flour
  • To make carrot sauce:
  • 2 tsp butter or margarine
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 cups water
  • 1 stock of vegetable cube, crumbled
  • 2 tsp tomato paste
  • 2 tsp cornflour
  • 4 tsp water, extra
Instructions
  1. To make Gnocchi:
  2. Steam potato until soft and press through a sieve into a bowl. Add spinach and cheese to bowl and mix.
  3. Knead flour ¼ cup at a time. Knead dough on lightly floured board and dhape into small balls. Place a ball of mixture into pam of habe and press with floured prongs of fork. Repeat with other balls of dough.
  4. To a pan of boiling water add gnocchi and boil for 2 minutes then drain, keep warm.
  5. To make carrot sauce:
  6. In a fry pan heat butter and add in onion and cook until soft. Add carrot, water, stock cube and tomato paste. Bring to boil and cover whilst simmering. When soft take off and blend in processor. Return to clean pan and stir in blended cornflour and extra water. Stir until boils. Pour over gnocchi and serve.

 

Fillet of sea bream roasted with shredded English spinach and pumpkin

Fillet of sea bream roasted with shredded English spinach and pumpkin
 
Author:
Recipe type: Fish
Serves: 2
Ingredients
  • 240g Fillet of sea bream g.120g per person
  • 100g English Spinach, shredded
  • 150g Pumpkin flesh, diced
  • 1 clove garlic
  • 1onion, sliced
  • 1 tbs soy sauce
  • 1 tbs olive oil
  • Fresh ground salt and pepper
Instructions
  1. Season the sea bream fillet, brown in a pan with a drop of olive oil for around three minutes, then keep warm. In a fry pan sautee the diced pumpkin and onion, season with salt and pepper.
  2. In a blender make a sauce by putting in olive oil, the soy sauce and the clove of garlic. Blend.
  3. Dress the fillet of sea bream with the sauce placed on a serving plate with the pumpkin, onion and spinach leaves and serve immediately.

 


Coriander

Coriander

Coriander

 

 

Recipes

  1. Thai Pumpkin soup with Coriander Pesto
  2. Coriander Tabouli
  3. Carrot and coriander pilaf
  4. Coriander pesto

 

 

 

 

Thai Pumpkin soup with Coriander Pesto

Thai Pumpkin soup with Coriander Pesto
 
Thai Pumpkin soup with Coriander Pesto
Author:
Recipe type: Soup
Ingredients
  • Coriander pesto:
  • 1 bunch coriander, roots trimmed (a few leaves reserved for garnish)
  • Zest and juice of 1 lemon
  • 2 garlic cloves
  • ⅓ cup (80ml) olive oil
  • Pumpkin soup:
  • 1 onion, chopped
  • 2 tsp grated ginger
  • 1 tbs Thai red curry paste
  • 1kg pumpkin, peeled, cut into small cubes
  • 2 cups (500ml) vegetable stock
  • 400ml canned light coconut milk
  • Thinly sliced red onion and thinly sliced red chilli, to garnish
Instructions
  1. To make the coriander pesto:
  2. Process coriander, lemon zest, lemon juice and garlic in a food processor. Slowly add 3 tablespoons of the oil to give a sauce consistency, adding a little warm water if necessary, then season.
  3. To make pumpkin soup:
  4. Heat the remaining tablespoon oil in a large pan over medium heat. Add onion and stir for 1 minute. Add ginger and paste and stir for 1 minute. Add pumpkin and stock, bring to boil, then simmer over low heat for 15 minutes until pumpkin is cooked. Cool slightly, then blend until smooth. Return to the pan, add the coconut milk and season, then warm through.
  5. To serve, place soup in bowls and swirl in a spoonful of pesto. Garnish with the onion, chilli and reserved coriander leaves.

 

Coriander Tabouli 

Coriander Tabouli
 
Author:
Recipe type: Side Dish
Ingredients
  • ¾ cup fine bulgur
  • 1 tsp whole coriander seeds
  • ½ tsp each whole cumin and fennel seeds
  • 10 whole allspice berries
  • ¾ cup minced onion
  • 1 tsp salt, or more to taste
  • 1 cup finely diced seedless cucumber
  • 1 cup finely diced seeded tomato
  • ¾ cup each minced fresh coriander and fresh flat-leaf parsley
  • ½ cup fresh mint leaves
  • ¼ cup fresh lemon juice
  • ¼ cup Extra Virgin Olive Oil
  • Cayenne pepper to taste
Instructions
  1. Wash the bulgur in several changes of cold water, pouring it back and forth between a large bowl and a very fine sieve, until the water is clear. Drain the bulgur in the fine sieve. Return bulgur to the bowl, cover it with one inch of cold water, and let it soak for one hour.
  2. While the bulgur is soaking, toast the coriander seeds, cumin seeds and fennel seeds in a small frypan over moderate heat until very fragrant, one to two minutes. Let the seeds cool completely and then grind them in with the allspice berries in a spice grinder or pound to a powder in a mortar and pestle.
  3. Stir together the onion, ground spices and salt in a large bowl and let stand while the bulgur is soaking, at least thirty minutes.
  4. Drain the bulgur in the sieve, pressing hard to extract as much water as possible. Add the bulgur to the onion mixture with the cucumber, tomato, herbs, lemon juice, olive oil and cayenne pepper; toss the salad well. Taste and adjust seasonings, adding more salt if necessary. This salad is best if served immediately.

Carrot and coriander pilaf
Carrot and coriander pilaf
 
Author:
Recipe type: Rice
Serves: 4
Ingredients
  • 1 tbs vegetable oil
  • 1 small onion, finely diced
  • 1 tsp coriander seeds
  • 1 tsp cumin seeds
  • 1 tbs mustard seeds
  • 1 tsp ground coriander
  • 1 tsp turmeric
  • 250g grated carrot
  • 250g basmati rice, rinsed
  • 500ml water
  • 1 tsp salt
  • 1 lemon, quartered
Instructions
  1. Heat the oil in a lidded saucepan and cook the onion until soft. Add the coriander, cumin and mustard seeds, ground coriander and turmeric and cook for 1 minute, then add the carrot, stirring well.
  2. Add the rice, water and salt and bring to the boil, stirring. Cover tightly and simmer very gently, undisturbed, for 15 mins. Take from the heat for a further 5 mins, covered, then fluff up with two forks. Serve with lemon quarters, fresh coriander and warm naan or roti bread, or with grilled fish or chicken.

 

Coriander pesto

Coriander pesto
 
Author:
Recipe type: Side Dish
Ingredients
  • 2 cups fresh coriander leaves, coarsely chopped
  • 2 garlic cloves, finely chopped
  • ¼ cup (45gm) toasted cashew nuts
  • ⅓ cup (35gm) finely grated parmesan
  • ½ cup (125ml) light olive or peanut oil, plus extra
Instructions
  1. Place the coriander, garlic, cashew nuts and parmesan in the bowl of a food processor and process until finely chopped. (Alternatively, place ingredients in a mortar and pound with a pestle until well combined).
  2. With the motor running, gradually add the oil in a thin, steady stream until well combined and a smooth paste forms. Season to taste with salt and pepper.
  3. Transfer to an airtight container and pour over a little extra oil to cover the pesto surface (this will prevent the basil from oxidising and turning black).

 


Leafy Greens

Leafy greens

Leppington has it this week. Leafy greens. Just 1 hour from Sydney going South-west and 60km away.

Coriander, English spinach and Baby buk choi – Grown by the Chong family.

Leppington

 

The Leafy Greens this week are:

Leafy greens

 

 

 

 

 

 

 

 

Coriander – also known as Cilantro

See recipes for Coriander   …

  1. Thai Pumpkin soup with Coriander Pesto
  2. Coriander Tabouli
  3. Carrot and coriander pilaf
  4. Coriander pesto

English Spinach

For excellent Braised Spinach – Put spinach in a fry pan with a little olive oil, butter, a grating of nutmeg and a tiny squeeze of lemon juice with a lid on to let it steam. This will taste great, and it goes with just about anything – pasta, fish or meat. If there is any excess moisture when the spinach is cooked, just tilt the pan so it runs to the other side and pour it away. Let the spinach sit for a minute and then serve.

 

Other recipes English Spinach ……

Fresh Spinach with Sesame Seeds   – Side dish

Ricotta Spinach Gnocchi with carrot sauce

Fillet of sea bream roasted with shredded English spinach and pumpkin

 

Baby buk choi  … more on growing 

Recipes you might like to try……

  1. Grilled Baby Buk Choi
  2. Buk Choi Salad (quick easy noodle with a difference) Great student dish.
  3. Chicken satay with peanut sauce and buk choi

 


Broad Beans

Broad Beans

Broad beans recipes

Broad beans which you’ll find in some recipes known as Fava Beans. This week grown by Kazzie in Picton. They are young, early in season, so should not need peeling the bean inside the pod. Map showing picton bottom left.

Picton

Note: This week they are young you can eat the POD & Beans. These are soooo good for you and just 1 cup of beans with pods provide a quarter of your daily protein needs.

A method to get the beans out of the pods. In a pan of boiling water and cook for 3 minutes, drain, put cold water over them, drain, then take pods and slit them on side seam. Run your thumb along the inside pushing the beans out.

Store them

Eat them as soon as is possible. If need to store put into a paperbag and into fridge in a dry spot no more than 4 days. Keep them away from heavy breathers in the fridge producing high ethylene ie  broccoli, spinach, corn and even artichokes if you have some of these left.

Freeze them

Take beans out of pods. Blanch by plunging the beans into boiling water 1 minute then into a colander with cold water running over them. Dry. On a small tray that fits into freezer layout Baking paper. Lay out beans and freeze. Then when frozen transfer into a snap lock bag, push air out and freeze. This way they don’t stick to each other.

  • Asparagus, Broad bean and spaghetti
  • Chicken & Broad Bean Penne

Asparagus, Broad bean and spaghetti

Asparagus, Broad bean and spaghetti
 
Author:
Recipe type: Pasta
Serves: 4
Ingredients
  • 6 Fresh asparagus,
  • Spaghetti, packet
  • 2 tbs olive oil
  • 2 garlic cloves, crushed
  • 1 onion, chopped
  • 2 zucchini, sliced
  • Handful broad beans, prepared and cooked
  • 1 cup vegetable stock
  • 1 lemon, juice
  • 2 tsp lemon thyme, chopped
Instructions
  1. Preparation of Broad Beans:
  2. Note: This week they are young you can eat the POD & Beans.
  3. The fresh beans this week are hidden inside large green pods. These are young so no need to peel beans. First open the pods and extract the beans. (Usually you need to peel them). Blanch them for a couple of minutes in water or stock.
  4. Prepare the asparagus by only chopping a little of the end off and cut into 4cm lengths. Prepare by steaming until tender (not to much).
  5. Cook spaghetti, drain.
  6. Then in a fry pan heat oil, sweat garlic and onion together adding in zucchini then asparagus. Add some vegetable stock, add broad beans (cooked) and simmer for 3 minutes. Add in cooked spaghetti and combine ingredients. Turn off heat and add lemon and thyme. Serve.

Chicken & Broad Bean Penne
Chicken & Broad Bean Penne
 
Author:
Recipe type: Pasta
Serves: 4
Ingredients
  • 1-2 chicken breasts, grilled and shredded
  • 1 tsp olive oil
  • 500g penne (Harvest Hub)
  • Handful broad beans
  • 3 tbs Tomato passata
  • 1 lemon, juice
  • 6 tbs parmesan, finely grated
  • Dill, crushed and sprinkled
Instructions
  1. Coat chicken in oil, season then grill for 6 minutes each side. Then shred.
  2. In a saucepan boil the pasta adding in the pre-cooked beans for the final 2 mins, then drain, reserving 150ml of the cooking water.
  3. The fresh beans this week are hidden inside large green pods. These are young so no need to peel beans. First open the pods and extract the beans. (Usually you need to peel them).
  4. Shred the cooked chicken and put back into the frypan with the tomato passata, lemon juice, 3 tbs Parmesan and the reserved cooking water. Heat gently, season to taste. Turn off heat and stir in penne. Serve sprinkled with the remaining crushed Dill and serve.